The Weekly Spread: a dietitian's meal plan
Did you read last week's blog about vitamin D? If so, you might be wondering....
What 3 oz of salmon looks like.
That actually might not be what you are wondering; but it is what I was wondering. So we bought some salmon last night for dinner and I weighed some before I ate it.
This is what 3 oz of salmon looks like on a plate and next to my hand. It's really small!
Why do I want to know what 3 oz looks like? Because 3 oz provides between 12 and 15 mcg of vitamin D, which is enough for the day (everyone age 1-70 needs 15 mcg per day). Vitamin D isn't found in a lot of other foods, so it's important to eat those foods or take a supplement.
Point of this photo: it's not very much salmon.
The salmon I bought was 8$ per pound. There are five, 3oz servings in 1 pound. Which would make this vitamin D rich food only $1.60 per serving. I think that's reasonable.
I plan to start adding salmon to my menu. I hope this encourages you to think about adding fish to your menu too.
Here's my dinner menu for the week:
Monday: (11 year old is cooking) Burrito Bowls + mango smoothie (just frozen mangoes and milk blended together)
Tuesday: (my 9 year old is cooking) Basic Noodles + roasted frozen Brussel sprouts + canned peaches
Wednesday: Quick Curry + rice + naan bread + mango smoothie
Thursday: Corn chowder (new recipe, lots of exciting ingredients) + cornbread
image source: fromachef'skitchen.com
Friday: Miso salmon, ramen with a package of frozen stir fry veggies
image source: america'stestkitchenkids
Saturday: Bean and Cheese burritos
Here's how I make my burritos
In a big bowl mix: 1 cup cooked beans (drained canned beans work too), 1/2 cup pepper jack cheese, 1/2 cup salsa, and about 1 pound cooked ground taco meat
Put about 1/3 cup filling in each burrito, roll them up and bake at 350 until warm throughout, about 20-30 minutes
tip#1: I keep bag of cooked and frozen beans in the freezer, it saves $$
tip #2: use whole wheat tortillas for more fiber
tip#3: the meat is optional, if you leave it out, add less salsa
tip #4 I don't actually measure, I just estimate the ingredient amounts